This is a strength and conditioning program for anyone who wants to start weight training to improve pickleball performance and injury resistance. 

Each week has 3 training sessions programmed with an off day following each training day. On non-weight training days there is optional low-intensity cardio for 20-40 minutes such as walking, biking, easy hiking, etc.

Each week has a slightly different focus, make sure to read all exercise notes. Following the sequence of weekly focus will show better results. Exercises come with alternatives in the notes. Short and effective warm ups for each training session. 

TL;DR 

-3 training days a week

-2 days off to account for weekend pickelball

-On non-training days there is optional cardio (walk, bike, swim, pickleball etc.)

-If you play pickleball on weekdays, try to play on the non-training days and count it as your cardio

-Program can be started on any day, but starting on Sunday or Monday allows you to be rested for weekend pickleball matches